Mobility

Hamstring Roller

The Hamstring Roller is a great exercise for targeting the muscles at the back of your thighs. The movement involves lying on your back and rolling a foam roller or a similar device up and down the length of your legs. This exercise is excellent for increasing flexibility, improving blood circulation, reducing tightness, and rehabilitating from leg injuries.

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Hamstring Roller instructions

Step-by-step instructions

Start by kneeling on the floor and placing a foam roller under your shins, just above your ankles.

Extend your arms forward and place your palms flat on the floor.

Lift your knees off the floor and roll your body forward, pushing the foam roller up your shins towards your knees.

Once you reach your knees, roll your body backwards, pushing the foam roller back down to your ankles.

Repeat this movement slowly and in a controlled way for the programmed number of reps.

Start by kneeling on the floor and placing a foam roller under your shins, just above your ankles.

Extend your arms forward and place your palms flat on the floor.

Lift your knees off the floor and roll your body forward, pushing the foam roller up your shins towards your knees.

Once you reach your knees, roll your body backwards, pushing the foam roller back down to your ankles.

Repeat this movement slowly and in a controlled way for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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